Strength Training

STRENGTH TRAINING

BEFORE TRAINING, WARM UP FIRST!

90% of sport related injuries result from not warming up.

The purpose of a warm up is to get blood flowing into muscles. Before lifting, you must warm up your entire body. First stretch (LINK TO A STRETCHING WEBSITE) and then perform a ten-minute aerobic warm-up followed by an anaerobic warm up set for each muscle group trained. ________________________________________________________________

THE THREE PHASES OF TRAINING:

After each session in every phase, follow with abdominal workout and 500 calorie burning aerobic activity.

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Strength & Growth (Phase 1, Month 1)

This phase strengthens the toughest and largest and most energy using muscles in the body. In order to tap into the strength of smaller muscle groups, the largest must be trained first. Once the larger muscle groups are strengthened, the smaller groups have a solid support and can be trained without injury.

1. Start with the leg press. Warm up with 20 reps at a light weight. Follow with 3 sets of 8-15 reps at a heavier weight.

2. Leg extensions 3 sets of 8-15 reps

3. Rowing machine with chest pad warm up Follow with 3 sets of 8-15 reps This exercise targets the back and instills good form.

4. Lat pull downs This exercise targets the v section 3 sets of 8-15 reps

5. Incline press Warm up Follow with 3 sets of 8-15 reps

6. Chest fly machine 3 sets of 8-15 reps

7. Shoulder press Warm up with 20 reps at a light weight. Follow with 3 sets of 8-15 reps at a heavier weight.

This phase should be done Monday, Wednesday and Friday with weights. Tuesday and Thursday should focus on cardio. All weight training workouts should be followed by an abdominal workout and cardiovascular activity. ________________________________________________________________

Legs Extension

Sculpt & Tone (Phase 2, Month 2)

This phase incorporates supersets – 2 exercises that work the same muscle group with no rest in between. In this phase you will perform the same exercises as month one, but will superset each muscle group with 3 sets of 15 reps each. Remember to warm up first on the first machine in each set you will be using.

1. Warm up leg press. Superset leg extensions. Follow by leg press (back to back) 3 sets. 15 reps each

2. Warm up rowing. Superset rowing followed by lat pull downs. 3 sets. 15 reps each.

3. Warm up incline chest press. Superset flies. Follow by inclined or flat chest press (back to back). 3 sets. 15 reps each.

In this phase you add:

a). Warm up shoulder press. Superset side laterals. Follow by shoulder press (back to back).

b). 3 sets 15 reps each.

This phase should be done Monday, Wednesday and Friday with weights. Tuesday and Thursday should focus on cardio. Like phase 1, all weight training workouts should be followed by an abdominal workout and cardiovascular activity.

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Legs Press

Fat Liberation (Phase 3, Month 3)

This phase should be done 6 days a week for one month.

This phase incorporates drop sets. A Drop set refers to performing 15 reps at a specific weight, followed by 15 more reps of the same exercise at 1/2 the weight or less. In this phase you will perform the same exercises as month one, but will superset each muscle group with 3 sets of 15 reps each followed by a drop set. The drop set will always be for the larger of the two muscle groups in each superset. Remember to warm up first on the first machine (the one that encompasses the largest muscle group) in each set you will be using.

As in the other 2 phases, this phase begins with leg extensions and leg press. The difference, now, is that you will drop set the second exercise, in this case, the leg press after each superset.

1.Warm up leg press. Superset leg extensions with leg press. 3 sets. 15 reps each. Drop set leg press.

2.Warm up rowing. Superset rowing followed by lat pull downs. 3 sets. 15 reps each. Drop set pull downs.

3.Warm up incline chest press. Superset flyes followed by chest press. 3 sets. 15 reps each. Drop set chest press.

4.warm up shoulder press. Superset side laterals follow by shoulder press. 3 sets 15 reps each. Drop set shoulder press.

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